Lunges and Loubs

Don't Fall In Love. Rise In It.

noreply@blogger.com (Unknown) — Mon, 01 Aug 2016 23:38:00 +0000

I used to think drama in relationships was inevitable.

I used to think relationships were a lot of work.

I used to think I wasn’t deserving of true love.

I used to think I’d never let my walls down long enough to experience love.

And ultimately, I used to think if I ever did meet the right one, I’d fall in love.

I had it all wrong.

I did meet the right one. But instead of falling in love, I rose in love.

This love is easy. In fact, it’s the easiest thing I’ve ever done.

I don’t have to worry. I don’t have to wonder.

I don’t have to fight for my relationship’s success.

I may not always be easy going, but I’m in the calmest place I’ve ever been.

Any time two people come together – be it in a work relationship, a friendship or a passionate relationship – there will be bumps in the road. After all, that’s what happens when two opinions, two thought processes and two egos are brought together. But bumps are merely ways to gain greater understanding of one another. They’re meant to educate us and ultimately bring us closer together.

I’m not writing this to brag about the love I am graced to receive. I am writing this because there were many years of wondering, of worrying, of crying – scared that I would never find it. That I’d never meet someone who loved me and stood by me. That I’d never meet someone I wanted to open the dark corners of myself to.

But here I am. I’m still the same imperfectly perfect someone. It is possible. It’s possible to find someone who loves all the things the people before ran from. It’s possible to find someone who makes being vulnerable not seem so scary. It’s possible to find someone who brings purpose to your life like you never imagined.

I write this in case you – or anyone you know or love – is scared. Scared they’re undeserving. Scared that after too much heartbreak it’s just not possible. I’m here to tell you it is.

Rising in love has humbled me in a way I never imagined. It has woken me up in the middle of my life. It has brought meaning to the most meaningless things. It makes me strive to be softer. To be kinder. To be more tolerant. And for those reasons – and a million more – I will never be the same. And that’s 100% okay by me.

My Latest ClassPass Experiences and Why I Decided to Quit

noreply@blogger.com (Unknown) — Mon, 25 Jul 2016 23:00:00 +0000

Before I get to a few reviews of recent ClassPass experiences, let me first say despite cancelling my membership, I am not knocking the service entirely. I think it’s a great option if you’re looking for variety and affordability. However, I feel as though the brand has grown at rapid speed and I have become frustrated at how difficult it is to get a spot in my favorite classes, the fact that I cannot take more than 3 classes per month at favorite studios, and lastly the issue with dramatic increases in their monthly unlimited memberships.

When I initially signed up for ClassPass in 2015, it cost $89 per month for an unlimited membership. Less than 6 months later I received an email stating the price of my membership increased to $120 per month without additional services ($165 per month for new members!). While I was slightly annoyed to receive an email providing no real detail as to why my rate went up, I stuck around because I honestly felt the new price point was still worth it! Since then, I’ve become frustrated that once I fall in love with a studio, I cannot take more than THREE classes per month despite having an “unlimited membership.” I also do not appreciate that most studios don’t open up all of their classes to ClassPass. Working a full time job and having a life to live makes scheduling my workouts at convenient times of utmost importance. The final straw came last week – when I uncovered that my membership was about to skyrocket from $120 to $175 per month ($200 for new members) with again, NO NEW additional services. I've since decided to sign up directly with a CrossFit gym and a barre studio (with the hopes of becomming an instructor there later this year).

Like I mentioned, if you’re new to town (or new to the fitness world) and need variety and affordability, I say give ClassPass a shot. But if you’ve found a studio (or studios!) you love, call them directly and speak with the owner to figure out an affordable membership option. And treat yo self to a manicure with the $$ you save!

Now, on to those ClassPass reviews I promised above…

1) UFC Gym I came on a Saturday morning for their boxing class, described on their site as: Boxing Conditioning teaches basic boxing skills and techniques, designed to increase muscular strength and cardio endurance -- the perfect class to get shredded! Boxing Conditioning will include cardio calisthenics, shadow boxing, bag work (150lb. bag) and core strengthening exercises. You will sweat like crazy, build a rock solid core and burn hundreds of calories

My ratings:

Instructor: 4 out of 5. Brandon was definitely knowledgeable as a Boxer by trade, however his quick combos without any set up left me with awful flashbacks to my one and only experience at Zumba. Everyone went left, and I went right. Everyone stepped forward, I was walking backwards.

Ability to break a sweat: 4 out of 5. I definitely worked up a sweat throwing around all of those jabs, hooks and crosses. I didn’t, however, love how the smell of sweat permeated everything from the bags, to the mats, to the gloves I had wrapped around my hands.

Chances I’ll return: Unlikely

2) Trim Fitness Studio It was the day after CrossFit and my body was begging for a day off from lifting weights, so I headed into this studio for a Lagree method pilates-style class. If you’ve never heard of Lagree, the class is described on their site as follows: Lagree Method is a vigorous fitness program that fuses the principles of Pilates with strength training, cardio, resistance & counter-resistance for full body conditioning. Each student enjoys an intense and safe workout while burning between 500-700 calories in a single 45 minute class! The highly motivating, certified instructors combined with the new M3™ Megaformer machine will give you the optimal results you’ve been searching for! This core targeted, high-octane, shirt-drenching workout will strengthen your body, tighten, lengthen & tone your muscles, burn fat, improve endurance plus jump-start your metabolism!

My ratings:

Instructor: 2 out of 5. Kimberly was the only staff member when I arrived at the studio and was very friendly. She explained the megaformer machine to me quickly and before I knew it, shoes were off and class began. For something like pilates on a reformer, I would’ve appreciated a bit more hands on (especially being my first time there) or at least a bit of teacher demonstration. Kimberly shouted out orders so fast, I felt as though I was at Sotheby’s buying a piece of art. Personally, this style of teaching is not effective for me.

Ability to break a sweat: 2 out of 5. I may have sweat a tiny bit here and there, but I spent most of my time looking around trying to discern what I was supposed to be doing. It felt like a game of Twister gone wrong. Right foot here, left hand WHERE?!?

Chances I’ll return: Very unlikely

3) Full Pshycle I checked out an early morning spin class here with a girlfriend and loved it! I may have initially been intimated when upon check-in was asked if I wanted a pair of ear plugs, but the studio was adorable, the staff friendly and equipment brand new!

My ratings:

Instructor: 4.5 out of 5. UGH I so wish I could give Shelby 5 out of 5, but her constant repetition of the words “OH YEAH!” sort of drove me nutty. Aside from that, she brought an awesome level of energy to the class and even when it was hard to understand her, I loved the class. She even came by to explain the bike to me (the bikes are a bit different than standard studios). She seems to love what she does, which is always what you want to see out of an instructor!

Ability to break a sweat: 5 out of 5. I was basically swimming in my own sweat at the conclusion of our class.

Chances I’ll return: Highly Likely

4) Xtend Barre It’s been so long since I’ve taken a barre class! I loved teaching classes last year, and was so sad when I chose to walk away from teaching because of how hard it was balancing a full time career and training for my first fitness competition. It was simply too much. Since then, I honestly haven’t taken more than a handful of classes. I’ve recently thought about going back to teaching (for fun) and stumbled upon this studio in my ClassPass app. After reading great reviews, I decided to take a class this past weekend with a girlfriend. For those unfamiliar, here is a description of an Xtend barre class: Xtend Barre is Pilates and Dance Amplified! Xtend Barre is a 55 min multi-level class geared to challenge bodies of any age, gender, or fitness background. You'll get it all in one class! Full body toning, cardio, core and stretches! Sound too good to be true? It's not! All exercises can be modified for beginners, pre and postnatal clients or clients with injuries, but that can also be amplified for advanced clients that are looking for an extreme challenge.

My ratings:

Instructor: 5 out of 5. If I could give Jordan a higher rating, I would. She was amazing – such positive energy and with such grace! She smiled the entire class and I felt her attitude was 100% genuine.

Ability to break a sweat: 5 out of 5. Honestly, I was surprised with how much I sweat during this class. It was intense!! We used props (mainly a small ball and light hand weights – I used 3lbers) and I was sore the next day (particularly in my side-butt region). I loved how hard segments of this workout were. Earlier in the week I crushed a long, intense CrossFit workout – and to come get my butt handed to me in this barre class was a reminder to always vary my types of workouts to ensure I work all my muscles in different ways!

Chances I’ll return: Already signed up for membership :)

What about you? Have you heard of (or tried) ClassPass? What do you think of the model?

Xo,

Jenn

Healthy and Fit on the Road: It's Possible!

noreply@blogger.com (Unknown) — Wed, 13 Jul 2016 12:58:00 +0000

I feel like one of those shitty friends who calls after letting days turn to weeks and weeks turn to months with zero contact. Thankfully I haven’t been MIA because something bad happened, I’ve just been busy adulting over here. Work demands have monopolized quite a bit of my time these days – but I’ve also been busy spending time with friends and the boyfriend, too! Things have been so hectic, in fact, that I’m writing this to you from 35,000 feet. Which brings me to my next thought…

I know I’m not alone in saying it’s hard to balance a hectic life with a healthy life. You feel me?!

Maybe you’re like me and fly more days in a month than some fly in a year – or maybe you haven’t stepped foot in an airport since you could picked loved ones up at the gate (ah, the good ol days). Maybe you’re busy juggling work, family demands, squeezing in your workouts all while trying to keep up with all your other obligations. Either way – it’s trickery I tell ya, trickery!

So how do I make time for working out while ensuring I’m eating nutritious food on the road? With over 11 years of business travel under my belt, I’ve developed a few tips and tricks I’d love to share:

1) Don’t let yourself get hangry. How many times have you rushed out of the house and thought, “I’ll just grab something when I get to airport”? Your intentions may be good. Perhaps you’ll scour the terminal for a grilled chicken salad or search for a freshly prepared acai bowl – but chances are, you won’t. I’m not being Negative Nelly over here, I’m simply being realistic. Far too many times we run out of the house without eating, fully intending upon “grabbing something” once we get past security and settle in at the terminal before take-off. Chances are by this point, we’re hangry and reach for the first thing we see. And let’s be honest, healthy choices at the airport are not aplenty. This morning I witnessed it firsthand – folks grabbing McDonalds and candy before boarding our 10:30am flight. While I could’ve easily done the same (or bought my ultimate favorite airport indulgence – I mean really, how good are Twizzlers?!?!) – I didn’t. Instead I bought a tall Cold Brew at Starbucks and drank it alongside a baggie of celery and grapes I packed from home. Knowing I’d need a protein boost, I also tossed an RX Bar in my bag (if you haven’t heard of them – go check em out!! They are made with minimal ingredients and are essentially a protein-packed version of a LaraBar). The lesson here is just as the old adage goes – “Fail to plan and plan to fail.” Maybe it’s the night before, or maybe if you’re like me it’s the 5 minutes before your Uber driver arrives - but go ahead and pack those healthy snacks so whether you’re stuck at the gate or trying to get through a long flight, you’ll have healthy, notoriously dense sustenance to keep you going!

2) Schedule your workouts in advance. I may not be as avid of a CrossFitter as I once was but one of the things I’ve always loved about CrossFit was the community. Whether you’re walking into your neighborhood box or one on the road, you’ll generally always be welcomed with friendly, smiling faces. In fact, “dropping in” on a local CF box has been a longtime favorite of mine – whether I’m traveling for business or pleasure. When I know I have an upcoming trip, I’ll look at boxes close to my meetings or to my hotel – and I’ll reserve a spot for myself. Paying in advance ensures I stay accountable and follow through with my commitment. This way if my coworkers try to convince me to join for happy hour or drinks after dinner, it makes it easier to pass knowing come 6am the next day, I must be ready to lift my little heart out. Which brings me to my next point…

3) Limit the booze. Gosh, when I think back to my rookie business travel days at 21, I had NO clue how to do it the healthy way. I’d be on my feet in the production studio working 12+ hours days, followed by indulging in a heavy steakhouse meal with my team (I mean, it was FREE!), coupled with copious amounts of wine, followed by “just one drink” at the hotel bar… just to go upstairs, catch a whopping 5 hours of sleep and do it all over again. Not surprisingly, I quickly burnt out and began to dread business travel. Nowadays, my trips look a whole lot different. I never drink alcohol on flights anymore and if I do join colleagues for happy hour or dinner, I limit myself to 1-2 drinks no matter what. Getting in the gym by 5-6 am, followed by brainstorming in a boardroom for 10 hours (or more) leaves me exhausted come the end of the workday. These days the idea of drinking at a bar has zero (maybe less than zero) appeal. I’d rather go back to my room, unwind, talk to my loved ones and hit the hay. And if I’m going to expend the calories on drinks, I’d rather wait until I get home and share a bottle of wine with the boyf anyway J

4) Bring the comforts of home. In my bag right now (aside from work attire) are my resistance bands, workout clothes, running sneakers, dry shampoo, BCCAs, vitamins, and protein. Sure it’s a pain in the ass to pack it all – but it ensures that even when I’m staying in an unfamiliar place, I still have just some of the comforts of home. And while this isn’t fitness related, I even bring all of my favorite skincare products. Did you know Sephora gives out free samples of any product they sell?? And have you ever asked your facialist or dermatologist for samples of the products they use? This way even if you’re bringing a small carry-on like me, you can still have all your guilty pleasures right at your fingertips!

I could go on and on but the flight attendant just informed me we’re on our final approach and I must shut down the laptop. I hope some (if not all!) of these tips helped you – whether you’re running yourself around the country for business or simply running around your hometown juggling the endless demands of life!

XO,

Jenn

Bathing in Mustard and Other Random Fitness-Related Faves

noreply@blogger.com (Unknown) — Thu, 16 Jun 2016 13:59:00 +0000

Bathing in Mustard. Okay, hear me out. Maybe you body build. Maybe you CrossFit. Maybe you run long distances. Or maybe you work a corporate gig and always feel tight, stiff and achy. Shy of shelling out major bucks on massages every week, what are we supposed to do to alieviate sore muscle pain? If you've tried soaking in Epsom Salt, you've seen nothing in comparison to... you guessed it. Mustard!! I know it sounds so weird - but trust me on this. Found on Amazon or in your local Whole Foods Market, this stuff is the bom dot com (are people saying that anymore?!). Run a hot bath (as hot as you can take it), throw some of this mustard bath in and get ready to be pleasantly surprised at how amazing you'll feel afterwards. I've used this stuff for years - it's helped me through sore muscles due in part to CrossFit comps, training for my fitness comp, after triathlons, even after a long day of work. It even helps open up your sinuses and you'll notice you start sweating out impurities just sitting in the bath (may want to take a quick shower afterwards #justsayin).

IT Band Pain. Gawdddd my IT bands are always in a constant state of torture. My monthly massages consist of me screaming bloody murder from the pain radiating out of my tight and over worked legs. Anyone else feel my pain?! (See what I did there - so punny!) For my fellow fitness enthisuiants constantly fighting IT band issues, I strongly encourage you to start incorporating some stretches post-workout. I've bookmarked this bad boy and plan to incorporate some much needed post-lifting stretches. Thanks Active.com!
8 Yoga Poses and Stretches for Tight IT Bands

Tumeric Protein Smoothie Bowls. Switching up the beautifully delicious Acai Bowls I've been making lately, I decided to start experimenting with tumeric. I've begun incorporating it into a lot of my meals - and holy yumola. I invented this breakfast - which can literally be throw together in less than 5 minutes and can easily be taken on the go. Simply throw into a blender:

8 ice cubes (the more ice, the thicker it'll be!)
1/3 cup unsweetened Cashew Milk (I think this is way creamer and more flavorful than almond milk!)
1 scoop favorite protein (I love the way PEScience Snickerdoodle tastes in this - but anything will do)
1/2 frozen banana
1 teaspoon each of: cinnamon, powdered ginger and tumeric
Blend!

If you're taking this on the go, you're done. If you're enjoying this at home, I like to pour the mixture into a bowl and top with 1 teaspoon of chia seeds and a 1 teaspoon of Cake Batter Buff Bake (because I'm obsessed and because some healthy fat is great since the bowl is virtually fat free).

Macros for the bowl (without toppings): 171 Calories, 15 carbs, 2 fat, 25 protein, 8 sugar

I hope you give some of the three things I've been loving lately a shot. And if you do, I'd love to hear what you think!!

XO,
Jenn

*As always, all opinions are my own. I'm not being paid to endorse any products I blog about.

How I Overcame My Destination Addiction

noreply@blogger.com (Unknown) — Fri, 03 Jun 2016 15:23:00 +0000

Are you addicted to the future? Do you tie your happiness to short-term goals? How many times have you associated happiness with the next happy hour, the next orgasm, the next fancy date night out, the next time you get on the scale and realize you’re 5 pounds down?

You say: “I’ll be happy when…” Happy when you find a partner. Happy when you receive a promotion. Happy when you go on vacation.

Don’t get me wrong – there's nothing wrong with wanting those things. They're all wonderful! But things becomes dicey when we unknowingly place the key to our happiness in the pocket of the future.

It’s frustrating – I get it. If we at all feel like we’re not living the life we imagined, it’s easy to get caught up thinking our happiness resides in the next place. But the hard truth is, until we let go of the notion that happiness lies somewhere else, it will never be where you are.

Great. So Now What?

For me, it all started with the conscious effort to stop making plans. Stop making resolutions. Stop setting goals. I simply decided to stop planning and start living. The shift came to me as the New Year approached. I was racking my brain (like I usually do!) about what lofty goals I should set for myself in 2016.

But the truth was, I was tired of chasing goals. I was tired of keeping my eye out on some future date. So just like that, I decided to live like tomorrow doesn’t exist. I got real honest with myself and asked: “If all I have is this day, will it be enough?”

With that new frame of mind, it just seemed silly to waste hours fantasizing about vacations a year from now. It seemed counter-productive worrying about what could be.

I started living with purpose and found contentment. I started telling those closest to me how much I love them. I stole a few more kisses from my boyfriend. I turned off the tv and cuddled up with Lucy (despite her trying to wrangle her way out of my love grip). I took the time each and every day to look around at my life and realize it was enough. I had enough. I am enough.

And just like that, I started to overcome my destination addiction.

You may be reading this and thinking I’m bat shit crazy. You may be wondering how we’re supposed to live our lives as responsible adults if we don’t plan for the future.

And I hear you. But what’s so different about what I’m proposing versus reality? None of us have a crystal ball. None of us know when our time or the time of our loved ones is up. Don’t get me wrong, I want nothing more than to live a long and full life – surrounded by everyone who makes my heart burst with joy. But WHAT IF we lived like there was no tomorrow? Just think about how powerful that can be.

Okay, I Get It. So How Do I Start Living for Now?

Start with what it is you want. Is your goal to start living an active life? Maybe it’s to spend a bit more time nurturing your friendships and relationships. Perhaps you’ve always wanted to dabble in spirituality or religion. Figure out your WHY – whatever it is that motivates you and brings your happiness. And maybe you don't know what that is yet - and that's okay! Just begin taking small, deliberate steps. Abandon the toxic habits of comparing and complaining, and begin purposely living each day so that what you want out of life eventually becomes your reality.

If you’re never read Eckhart Tolle’s book, The Power of Now: A Guide to Spiritual Enlightenment, I highly encourage you to do so. Over 3 million copies have been sold in the States and I think that's because this book truly does help guide us to live in the present moment and avoid overthinking thoughts of the past or future. One of my favorite excerpts is:

It is not uncommon for people to spend their whole life waiting to start living. Don’t be one of those people.

XO,

Jenn

What I'm Loving Lately: Random Roundup

noreply@blogger.com (Unknown) — Tue, 31 May 2016 13:26:00 +0000

1) Summer dates - I plan to let this handy list inspire a fun summer of lovin with the boyf! Wineries? Romantic picnics? Yes please!
2) Blake Shelton eating sushi for the FIRST time. How is it even possible people who have never tried sushi still exist?! Either way - I nearly peed my pants at how funny this video is. If you're having a case of the Monday's on this lovely Tuesday morning - stop everything and watch this.
3) Starting the day with a beautifully delicious Acai Bowl. Ever since we came back from Hawaii, I just can't get enough of these. I love mixing in some protein powder and spinach (trust me) and getting uber creative with my toppings!

4) If you follow me on Instagram, you'll know I am legit OBSESSED with Buff Bake - and they really hit it out of the park with the new Cake Batter flavor. Slather that ish on everything from bananas to rice cakes and I'm a happy, happy camper.

5) Summer reads. Normally I love curling up in bed with a great novel - but in my ever long quest to become more and more knowledgeable on living a healthy and balanced life, I ordered and cannot wait to sink my teeth into this read. Written by a physician, this book explains how making simple plant-based choices can help us all live a happier and healthier life. Once I make my way through it all I'll be sure to post a review and share my learnings!

I hope everyone had a happy and safe long holiday weekend!

XO,

Jenn

The Transformations We Cannot See

noreply@blogger.com (Unknown) — Sun, 22 May 2016 19:52:00 +0000

#TransformationTuesday #fitspo #progress

Show of virtual hands {honor system here, clearly I can't see you!} - how many of you have seen those hashtags on social media? Usually accompanying them are photos of someone {likely in their underwear} posting a side by side comparison of their “before” and after bodies. The before I started some diet, some detox tea, some competition prep, or some {enter magical solution here}.

As someone who wholeheartedly believes in the importance of living a fit, balanced and active life I am all for someone’s commitment to getting healthier and becoming more active. But I can’t help but wonder since when did we begin placing such a disproportionate emphasis on the physical transformation while completely disregarding the blood, sweat and tears that goes into {or SHOULD go into} our emotional and mental transformations?

After seeing yet another girl posting side by side comparisons of her near-naked body along with a caption detailing how she's still struggling to appreciate what she sees in the mirror, it got me wondering...

What if we trained our minds the way we train our bodies?

I recently began attending a weekly meditation course with girlfriends and I've thoroughly enjoyed listening to wonderful nuggets of wisdom. Personally speaking, I feel the last 5 years have been a remarkable transformation for me - inside and out. And while I do my best to take pause and appreciate how far I've come, I never want to settle for "almost there." This course has imparted tons of knowledge, but the top two pieces of wisdom I've been anxious to share with you all are as follows:

1) Happiness comes from within - and the inverse is true as well. Unhappiness also comes from within. Think about it - the promotion you don't get, the coworker who seems to always be making your life unnecessarily difficult - none of them can make you unhappy. It's how you perceive those situations that impact your happiness (or lack thereof).

2) Don't run from difficult people. Listen, I get it. We all have people in our lives who bring us down. They're negative and complain the entire time you're with them. The weather sucks, the election is a mess, their jobs stink, their relationship is falling apart. Instead of rolling your eyes and staring at the clock wondering when its time to spring the door, allow their negativity to teach you a lesson in compassion and tolerance.

So the next time work is grating on your nerves and you're thinking "WHY me?" or you're sitting across the dinner table from a friend who just drones on and on about how awful everything is, I hope you take a moment to determine what the current moment is trying to teach you. What can you learn from less than ideal situations? Every moment is brought to us as a lesson. It's simply our responsibility to learn from it.

XO,
Jenn

Monday In Meals & The Importance of Nutrition Timing

noreply@blogger.com (Unknown) — Tue, 17 May 2016 13:18:00 +0000

Happy Tuesday, friends!

While it’s no secret I love blogging about topics including friendships, love and fitness, it seems as though my nutrition related posts are most popular (THANK YOU to everyone who reads!) I figured why not share a day’s worth of healthy, wholesome meals. So let’s jump in! Here’s what I ate yesterday:

Pre-workout snack {not pictured}

Cup of coffee (black) with 1 salt-free Lundberg brown rice cake topped with 1 teaspoon Buff Bake Cake Batter (my new obsession!). I LOVE these brown rice cakes – they literally have ONE ingredient in them. It doesn't get much better than that!

Macros for this meal: 93 calories, 15g carbs, 3g fat and 3g protein

Breakfast post-workout

Bowl of Cake Batter Zucchini Oats. My oh my this was delicious. And thanks to how voluminous the zuchinni made the oats, I was able to reduce the oats from 1/2 cup to 1/3 cup AND it kept me full until lunch!

Macros for this meal: 374 calories, 36g carbs, 17g fat and 23g protein

Lunch

Turkey tacos! I simply cooked ground turkey breast (the breast, as you might imagine, is much leaner than the dark meat which keeps your overall fat intake down) with ½ chopped onion. I weighed out a 3 ounce portion, and mixed up sriracha with non-fat plain greek yogurt and topped everything with 1 ounce non-fat cheddar cheese. I wrapped it all in a few leaves of butter lettuce.

Macros for this meal: 288 calories, 27g carbs, 6g fat and 33g protein!

Dinner

Veggie & Egg “Fried” Rice. This is a weeknight go-to in my house. You simply cook 1/3 package of cauliflower rice (Trader Joe’s is my fave!), 1 cup fresh bok choy topped with one tablespoon of Coconut Aminos (my soy sauce substitute), and ½ cup egg whites and one whole egg. That’s it!

Macros for this meal: 193 calories, 13g carbs, 4g fat, and 24g protein

Post-Dinner Snack

Green Protein Shake. I don’t know about y’all, but I just love something sweet at night. I don’t buy cookies or ice cream because I WILL be tempted to eat them - so I rely on this little treat to satisfy my sweet tooth. Thankfully it’s super quick AND packed with protein. Simply mix in a magic bullet or blender: 5 ice cubes, handful of fresh spinach leaves, ¼ cup frozen banana, one scoop of your fave protein powder (I use PESCience Peanut Butter Cup as it tastes great and is compromised of Whey protein – which is quick to digest - AND Casein protein – which takes longer to digest), 1/3 cup unsweetened cashew milk and a splash of water. Blend and enjoy!

Macros for this meal: 159 calories, 13g carbs, 2g fat and 24g protein

You'll see I started out the day heavier in carbs (as I worked out in the morning) and slowly started tapering off. It's interesting to note even though dinner would appear to be 'carb-free' as the 'rice' was cauliflower - it still contained 13g of carbs as did my protein shake. This is why it's valuable to track your nutrition intake for a bit to see exactly what you're putting into your body at each meal. It's also worth noting I managed to get in 20+g of protein at each meal (minus my pre-workout). It helps to spread our your protein throughout the day to keep you fuller, longer!

It's worth noting - everyone's nutrition goals are different - and no macro counts are a one-size fits all. For example, my body requires less calories than my boyfriend because I weigh nearly half as much and have less muscle mass than he does. However, I engage in intense exercise 5 days a week, so I may ingest more carbs and calories than another female at the same height/weight as me who happens to be sedentary. There are plenty of macro calculators out there to help - and while I'm NOT a nutritionist, I am more than happy to answer any questions you may have around nutrition to the best of my ability. If you're interested in calculating your own macros, I suggest starting with IIFYM (If It Fits Your Macros).

And speaking of.

Did you know that the timing in which you eat certain foods matters? Let me explain.

Your body benefits most from eating more carbs and less fat in the meals around your workouts. So you'll see I ate a rice cake before and a bowl of oatmeal afterwards. Usually I top my rice cake with non-fat plain greek yogurt BUT that Buff Bake is brand new and called my name.
I mentioned it earlier, but it's important to spread your protein intake as equally as you can throughout the day to keep you fuller, longer!
Typically I eat more fat on non-weight lifting days and more carbs on days I lift weights. I've said it before in previous posts, but carbs are NOT the enemy. I repeat - carbs are not the enemy! You need them for energy - so stock up on healthy, nutrient-dense carbs such as sweet potatoes, quinoa, brown rice, old-fashioned oats and more. If you missed my post back in February on the importance of healthy carbs, check it out!

I know this post contains a ton of information that may be brand new to you - as always, please feel free to contact me or comment on this post and I'm happy to answer any questions I can. Again, I am NOT a nutritionist nor am I a physician but I've been an avid fitness lover for quite some time and after doing quite some metabolic damage to myself after a fitness competition prep, I feel passionate about sharing helpful tips on how to live a healthy and balanced life.

XO,

Jenn

Cake Batter Zucchini Oats

noreply@blogger.com (Unknown) — Mon, 16 May 2016 15:15:00 +0000

You guys. I just can't even hide this recipe from you. So I've been seeing tons of people posting on Instragram lately about Zucchini Oats and I just didn't get it. So you want me to grate up veggies and cook them into my breakfast? I was skeptical to say the least.

I am Captain Sweet Tooth over here so the opportunity to transform my breakfast into a mini salad (hey, green veggies count as salad-like, right?!) had me intrigued.

Well, after a kick-ass Monday morning workout, I came home and whipped up a bowl of warm, comforting yumminess. I was completely amazed how you couldn't taste the zucchini AT ALL -- AND it added so much volume that I was glad I dropped my usual 1/2 cup oat serving down to 1/3 cup. And for those of you meal prepping a few times a week, you can easily make a big batch and toss this into mason jars or tupperware for the week. It'll hold up perfectly!

If you only try one thing I've suggested, I say try this! And most importantly - have fun. Toss in whichever fruit you like. Leave off the almond butter. Add more. Take a better picture than mine. Use prettier plates. WHATEVER - just enjoy the blessing of cooking nutritious, healthy and fulfilling meals for yourself and those you love.

Happy Monday all!

XO,

Jenn

Cake Batter Zucchini Oats

In a small saucepan, add:

1/3 cup old fashioned oats

1/2 grated zucchini

Pumpkin pie spice

Enough water to cover

Bring to a slow boil, then drop down to a simmer. Cook 3 minutes or until most water has evaporated

Stir in 1/2 cup plus 2 tablespoons egg whites and stir, stir, stir to avoid scrambled eggs in your oatmeal (I’ve forgotten to stir and trust me – they scramble!)

Top your bowl with whatever floats your boat!

Pictured today:

1 tablespoon chia seeds

1 tablespoon(ish) unsweetened coconut shreds

1 teaspoon Buff Bake Cake Batter

2 ounces bloobs

As I’ve mentioned, I am not currently tracking macros, but I did enter this recipe into MyFitnessPal out of curiosity. Here are the macros for those interested:

Calories 374

Total Fat 17 g

Total Carbohydrate 36 g

Dietary Fiber 9 g

Sugars 9 g

Protein 23 g

What I'm Loving Lately: Food Edition

noreply@blogger.com (Unknown) — Thu, 12 May 2016 18:42:00 +0000

Can we just take a moment and discuss the pure disdain I have for salad dressing. Ever since I was a kid, there's just something off putting (okay, disgusting) to me about pouring oil on my food and eating it. Honestly it's not even the unhealthiness as much as it's the taste. Although it's a blessing in disguise I don't like it, considering nearly all salad dressing is fat and calorie laden. You could imagine my delight when I stumbled upon the holy grail of all salad dressing on my last trip to Whole Foods. This bad boy is so flavorful, the ingredient list is short (which I love!) and it has ZERO oil. I repeat - ZERO oil. WOO HOO!

It contains: Fig Balsamic Vinegar (Grape Must, Wine Vinegar, Fig Must), Filtered Water, Pear Juice Concentrate, Mustard (Vinegar, Mustard Seeds, Salt, Spice, Turmeric), Non-GMO Corn Starch, Xanthan Gum, Black Pepper.

My fellow food allergy sufferers will be happy to know it's free of gluten, soy, and dairy. I love putting it on kale salads, grilled chicken, and more. Even if you happen to love traditional salad dressings, I say give this one a shot. It comes in at 30 calories for 2 tablespoons (as opposed to 200+ for most dressings), 0 grams of fat and only 40mg sodium (most dressings pack 250mg+).

Ever since returning from Hawaii, the acai bowl craze has hit me hard. Something about the combination of perfectly blended fruit, topped with crunchy granola and raw cacao has my mouth watering as I type this. I hadn't actually ever tried raw cacao nibs until Kauai and now I'm hooked.

These bad boys are organic, kosher, vegan and raw - and happen to contain a naturally rich supply of antioxidants and dietary fiber (yay to healthy colons!). Raw cacoa nibs contain one of the highest dietary sources of magnesium (which is known to increase energy, calm nerves, relieve muscle aches and more). Since they're dried and milled at low temps, all nutritional benefits are maintained (unlike their far-off and not so related relative, the chocolate chip!).

I love putting a tablespoon on top of protein shakes, acai bowls, and even topping rice cakes with almond butter and a few nibs. DELISH!

After Whole Foods, my go to grocery run goes down at Trader Joes. The two products I want to tell you about are my new faves - and for good reason! Okay, who of you have had the genius idea to rice your own cauliflower? {Hand raise} If you have, you know what a huge, giant, epic pain in the arse it is. Lugging out the food processor. Cutting up all the florets. Picking up said florets when they inevitably fall on the floor. Cleaning the food processor. Opening wine because now you're stressed AF and need to relax. Except now who will cook the cauliflower you just riced? UGH! Have no fear - Trader Joes Organic Riced Cauliflower is here! This little gem can be found in the frozen vegetable section and each bag costs a mere $1.99!!! I LOVE this stuff and use it in so many ways. I've made Beef Bulgolgi Rice Bowls, cauliflower pizza, fried rice and more.

My other new fave from the frozen section at TJs is their Shrimp Stir Fry. This guy is perfect for a busy weeknight dinner when all you feel like doing is ordering in but want to keep things healthy. Literally, you dump the bag into a hot pan and let it cook up for a few minutes. The end. Sure, I doctor mine up with some coconut aminos, sriracha, toasted sesame seeds and set it atop my cauliflower rice mentioned above. It's full of protein, veggies, and flavor. When I was first diagnosed with a soy allergy I was devastated - my love affair with Chinese food was over. Well, it's been 10 years and I am so grateful the market has come out with options like my beloved coconut aminos and products like these so I can recreate my favorite meals from childhood. I honestly don't even miss the soy - and I doubt you will either. The shrimp stir fry does come with a "gourmet pepper flavor packet" but honestly, I just toss it. I prefer to know exactly what's going into my food and usually seasoning packets contain tons of sodium. Either way, it's a much healthier option than ordering a pizza in. And it tastes great! Win win :)

I hope you get the chance try all (or some) of the items I mention above. And if you do - I'd love to hear what you think. Besides these, do you have any faves everyone should know about?? Please share!!

XO,

Jenn

Friendships Are Worth Fighting For

noreply@blogger.com (Unknown) — Thu, 05 May 2016 18:55:00 +0000

Isn't it amazing how much friendships change as we get older? After I graduated high school and moved across the country to attend Arizona State, I fell out of touch with a lot of friends. And after graduating college and moving back to the East Coast (UP and DOWN the East Coast, actually), I also fell out of touch with friends. Our 20s are weird. We're all searching. Searching our souls, searching for jobs, searching for life partners. We're trying to develop our careers and become comfortable in our own skin.

Personally speaking, my 20s were pure chaos. I moved from Arizona to Florida, New York and Atlanta. I started climbing that corporate ladder and gained exposure in various industries. I became a doggy mommy and bought two houses. I got married and divorced. I made great, new friendships and walked away from a few that weighed me down.

One thing I've realized is true friendships become increasingly more painful to walk away from as we get older. In my 20s, I'd be able to sever ties with a friend for any excuse I deemed valid: We’ve grown apart! She’s so condescending! I’m the only one putting in effort!

Friendship can often be selfish in that way—as soon as we’re not getting what we want out of it, we can call it quits and simply walk away.

I have been the friend who leaves and I have been the friend who is left.

A few years ago, I developed a strong friendship with a girl I met through Crossfit. Shortly after forging our friendship she and her boyfriend (who I also met through our gym) became engaged. I rejoiced in their engagement. I threw her bridal shower, planned her bachelorette party in Savannah, took the day off work to witness them get married at the courthouse before traveling to Mexico to stand in her wedding as a bridesmaid. We supported each other during the hard times, too. We shared plenty of bottles of wine as I droned on and on about my dating woes, as she cried about the challenges of becoming a step mom to two grown children and the complexities of dealing with her future husband's ex wife and the nonsense that came along with it. We both work as Marketing Directors and would frequently bounce ideas off one another. We talked daily and loved working out together.

Our breakup wasn't a sudden hit to the head. After I felt the chasm between us develop and continue to grow, I reached out to understand why she was avoiding me.

The text I received from her basically stated that we're in different places in our lives - she was recently married and in the process of trying to conceive, and I was single training for my fitness competition - and she just didn't think we could relate to each other any longer.

I took days to respond. Her words (even via text) cut so deep. I tried to understand, I tried to reason, but I couldn't. I responded telling her that we may be in different chapters in the book of life, but we're the same women. At least I was. So what if I was single? So what if I was eating out of tupperware in restaurants and not drinking? So what! Friends - true ones - are like family. We stand by each other, love each other, and support each other through all of lifes ups and downs.

And just like that. Years and years of friendship, gone.

I was crushed. How could she give up on our friendship so easily?

It makes me wonder... what if we took an approach to friendships similar to that of a marriage? What if we vowed to love our friends for better and for worse?

What if we promised our close friends that no argument or simple misunderstanding would rip us apart, letting us crush years of loving memories with the swift click of a text message.

It's no secret. We're all human. We all mess up. But what if we honor our friendships with the comfort that even when we fuck up, even when we say things we don't mean or mean things we fail to say, that with grace and forgiveness we will move forward together?

What if we stopped giving up on friendship so easily and vowed to fight for those we love?

Let's be clear. I'm fully aware there is a place and time for letting go of toxic relationships. But once you get to the point in your life when you’ve found your inner circle, your people, the ones who visit you in the hospital after giving birth and bring you a cookie when you’re having a shitty day and let you cry over the phone about the hard things, isn’t that worth fighting for?

If you ask me, it sure is.

Let Go of the Oars

noreply@blogger.com (Unknown) — Thu, 21 Apr 2016 20:23:00 +0000

Let go of the oars.

The quote originates from New York Times best-selling author Esther Hicks and for those of you who haven’t heard of her, Hicks’ teachings were the original inspiration for “The Secret” and she’s noted as contributing to a global paradigm shift in consciousness.

Have you ever thought that perhaps everything you want is downstream, not upstream like we assume it to be? In America, particularly those of us working in Corporate America, we are programmed to work hard and rest less. When the going gets tough and life fails to live up to our expectations, we paddle harder and faster. We assume if we try harder, everything will be resolved and our goals can be achieved.

Here’s why I struggle with this philosophy. Life isn’t meant to be hard. We shouldn’t have to constantly be struggling. I like to believe that while it’s never perfect, life is intended to be calm and enjoyable. I wonder – what if we let go of the oars?

Once we do, the boat (our life) will likely turn itself around and allow the current to carry us downstream.

It has taken me years to comprehend the concept that sometimes we need to surrender, relinquish control and just let-go of our beliefs on when or how things should happen in life.

I can recall plenty of hard times when I found myself yelling (to no one in particular) WHY. Why me? Why is this happening? Why am I experiencing such pain. The greatest disappointments come when we cling stubbornly to the ideas of what our lives should look like.

These are the moments when it’s so important that we let go of the oars and let our boat take us downstream.

Stop fighting the current, stop exhausting yourself paddling upstream.

Let it go. Breathe. Have faith. There is a plan for you. Everything will be okay in the end. And if it’s not okay, it’s not the end.

XO,

Jenn

I Am Who I Am, Because You Were You

noreply@blogger.com (Unknown) — Thu, 14 Apr 2016 20:21:00 +0000

It's often you hear people say, "I'm working on who I am," but how often do you hear someone say "I'm working to understand WHY I am the way I am?"

With 32 years of life under my belt, I finally feel as though I have a good grasp on WHO I am. I'm a daughter to two wonderful human beings. I'm a giving and attentive girlfriend to a wonderful man. I'm a friend to some really freakin amazing women. I'm a mommy to the cutest fur baby in the entire world (though I may be biased!). I love the feeling of a workout that makes me want to pass out (maybe I'm a bit of a masochist as well?!). I'm career-minded and driven as hell. I've built walls thanks to some painful past experiences. Despite those times, I have a resilient and loving heart. I can be fiercely independent (sometimes out of necessity rather than choice) and I strive for greatness in all aspects of life.

But the real question is - WHY am I the way I am?

I've given a lot of consideration to this lately. And I think I may know the answer. A little background...

Growing up, I was extremely close to my maternal Grandmother. Lillian - a spitfire redhead (whom my Grandfather so kindly nicknamed "Red" even though she hated it...), raised on the Lower East Side of Manhattan was quite possibly one of the most remarkable women I've ever know (tied with my own Mom, naturally). I truly could go on and on about all the reasons we all loved her so - but for the sake of brevity, I'll say that I believe a majority of why I am the way I am, is because of her.

As I was approaching college graduation, my Grandma (Grammy as I loved to call her) asked me what I wanted. Most of my friends were asking for money, new cars, wardrobes for their new careers, a place to live if said career didn't pan out... but not me.

I asked for letters.

"Write me letters, Grammy."

"About what, Madela?"

"Everything. Write to me about growing up. Write to me about your love story with Poppy. Write to me about how you felt when Mommy was born. When I was born. Write to me about how it felt to lose Poppy after more than 50 years. Just write to me."

And write, she did.

It was just this week that I decided to take down my memory box I store all things of sentimental value - and pulled out the one and only letter my Grammy wrote to me.

After reading it, I have no doubts about WHY I am the way I am. I am me, because she was she.

"My little Jenny asked me to write. So here I shall.

Born in the early 1900's on the Lower East Side in Manhattan, NY. My parents were immigrants, my mother came from Russia and my father came from Lithuania. I remember living in a tenement house where the toilet was in the hall. We had electricity but we also had a coal stove to cook on.

My father died when I was very young, 12 years of age and my mother though she had no skills did not go to work, as she was not a citizen of the USA and could not read, so she depended on her brothers to support her.

We moved to Brooklyn when I was 13 years old and decided then that I was going to excel in my schoolwork. My favorite subject was math and then I decided to become a bookkeeper. I married young, but because of Pearl Harbor my husband was drafted into The Army. I took a position working at the NY Port of Embarkation for the US Army.

After the war and having 3 children to raise, I decided to make something of myself. When my youngest was 12 I went back to work and together with my husband we started saving money and built up our nest egg. I believed working was good for ones mind and self respect.

My motto is to be accomplished even in old age. Keep the mind going, don't become lackadaisical. Give a good appearance of one's self, be friendly and make a living based upon accomplishments. At present, though I am in my late 70s, I am still active as Editor and Vice President of my temple's newsletter. I am respected, acknowledged by the congregants and am happy that in my latter years, I keep myself active and enjoy my family and friends. I am a grandmother of 7 grandchildren and 4 great grandchildren."

I hope reading this inspires you to find out why you are the way you are, and I hope your journey is also full of love and wonderful memories.

XO,
Jenn

A Girls Trip to Austin, Bathroom Reno and Life Lately

noreply@blogger.com (Unknown) — Tue, 12 Apr 2016 01:18:00 +0000

Is it really mid-April already? WHERE is the year going??

I recently returned from a girls weekend to Austin - that city has been on my list for awhile and I'm so thrilled I finally made it! So speaking of trips with friends... HOW much of a buzzkill is it when you take a trip with friends and realize you're completely incompatible travel buddies?! Maybe you like to get up early and explore and your friends are night owls. Maybe you don't love being out all night drinking and they do. Whatever the differences are, I feel like it's rare to take a trip and just hit it off 24/7. Thankfully - this was one of those trips :) While I didn't get in any gym workouts, I did pack my resistance bands and do a mini-workout one morning while the girls got ready. I tried to go for a run, but after taking 5 steps out the front door it started to rain. Fine. Twist my arm into enjoying some tasty meals and a few libations. FINE! I was just SO grateful to be away for a few days, getting to know these ladies even better over tons of laughs, a few cocktails, and plenty of good eats.

Speaking of tasty meals - if you live in Austin or happen to find yourself there - do yourself a favor and check out Elizabeth' Street Cafe. Literally the BEST bahn mi I've ever had. While not pictured, trust that it was amazing. Egg whites and mushrooms in a crusty baguette with diakon radish, carrots and topped with sambal (spicy chili sauce). The lump crab rice paper wraps pictures below were super delish.

Another fun spot worth checking out is Cafe NoSe at the South Congress Hotel. While I realize it's not necessary for food to be "pretty" - let's just admire how beautiful that piece of lox and hardboiled egg toast is!! It had the perfect combo of salty (from the lox and a few capers) and sweet (check out that thinly sliced apple!). Such a neat spot for brunch (they made a mean Americano) with friends.

Lump crab rice paper wraps with yummy dipping sauces!

So pretty AND tasty!

While we're on the subject of food - I have been LOVING getting back into cooking. It's been fun testing out new, healthy recipes and not stressing because all I can eat is plain, flavorless food. Don't get me wrong - while I'm home I am still pretty cognizant about what I'm eating. I still measure everything to ensure my portions are on point and I still don't cook with any oils or butters - but I'm having FUN again. And after the roller coaster of comp prep and life after the show, it feels really nice.

Arugula, cherry tomatoes, quiona and soft-boiled egg!

Old-fashioned oats blended with egg whites!

I've been testing out tons of recipes and techniques (I've never tried poaching my own eggs for a protein packed salad topper and boy I'm glad I did!) and purchasing new "foods" (including the PB2 powder I mixed with water to top my oat/egg white pancake you see above). I've been loving tons of new finds thanks to the new Sprouts that opened near the house. That reminds me I'm long overdue for another "What's in my cart" post!

As if life hasn't been busy enough, I decided to renovate my master bath. Considering the house is from the 1970s, my bathroom is teeny tiny. Despite wishing it was larger, it has been fun picking out all of the finishes and re-conceptualizing the space- including a dark tile floor that happens to look like wood, black pebble for the shower floor (HELLO free foot massage!) and a beautiful marble herringbone for the shower walls.

From this....

BYE BYE Bathtub!

New shower! Note: manly hand is in fact my contractors - not mine :)

Herringbone shower in the making!

I'm super excited to see how the bathroom turns out. Last fall I renovated the rest of the house, but funds ran low - so this project has been awhile in the making. I'll be sure to post some new progress pics as things come along. My new vanity should be arriving soon, bead board will be going up, and some new chrome fixtures will be installed in the next week or so!

And since this post seems to be photo bonanza, why not include a recent shot - Just me. Having fun whipping up tasty and healthy meals, hitting 5 intense workouts a week, and working to enjoy the little moments in life a bit more and worry about the future a little less :)

Happy Monday - hope yours was productive and eventful, too!

XO,
Jenn

4 Ways I Make Health and Fitness Part of My Every Day Life

noreply@blogger.com (Unknown) — Mon, 04 Apr 2016 19:26:00 +0000

Have a buddy. Having a friend meet you at the gym or check out a new spin class is a really great way to keep yourself accountable AND have fun. You share the experience (what’s that saying about misery loving company?! Ha!) AND if time permits, you can enjoy catching up over coffee, lunch, shopping, or a cocktail (not every time, but nothing wrong with a weekend mimosa here and there!). This past Saturday I met a girlfriend for spin and afterwards we hit a local Mexican spot and sipped a tequila on ice, ate a salad and went shopping afterwards. We got in a great workout AND spent time together. Working out with a friend will no doubt push you harder and even broaden your horizons and make you try a movement or class you wouldn’t have otherwise. So go – call a close friend and make a workout date!!

Switch it up. I’m grateful to live in a large city like Atlanta, where ClassPass has more fitness-related classes to take then you could possibly imagine. Within the last 7 days I’ve taken a few Pilates reformer classes, a 90 minute hot yoga class, some intense spin classes, crossfit-style bootcamp, and a yoga class focused on hip and hamstring flexibility. It’s been so fun listening to my body and uncovering strengths (holy strong quads and holy flexibility – I was basically a human sweaty pretzel for the duration of my hot yoga class!) and also realizing I have weaknesses (nearly puked once during spin and also came to the realization I have the hand eye coordination of a toddler). Sure, I still lift in the big box gym and won’t deny my trusty deadlifts and squats for long, but its fun having fun with fitness. You meet people along the way, you see new parts of town, and you challenge your body in ways it’s never been challenged before.

Get creative in the kitchen. Boy how I missed cooking last year. One of the best ways to take your nutrition into your own hands is to quite literally, put nutrition in your hands. Hit the farmer’s market and scour the aisles for fun, unique produce you’ve never heard of before. Spend an hour a week looking up new recipes to try. And experiment! Try a new cuisine or eat a few vegetarian meals throughout the week. Not only does it feel good to eat good, nutrient-dense food, but there’s no reason it can’t also be fun!

Listen to your body. Sometimes I’m just not feeling it. Sometimes I know my body needs rest – and now I listen to it. If you have pain beyond normal muscle soreness, listen to it. If you’re just being lazy, well, get off your ass and move J Even if it’s just a walk through the neighborhood – working out gets those endorphins flowing! There are times when I KNOW my body is craving an intense lifting session or a kick-butt kickboxing class. Other times I feel tight and stressed and know how wonderful 90 minutes of hot yoga will feel. Get in touch with your body and nourish it from the inside out!

I hope you put into practice at least one of the ways I make health and fitness fun. There are far too many ways to take care of yourself – so if what you’re currently doing isn’t fun or you feel like you’re in a rut, CHANGE. Taking this approach is more holistic and will address your overall health and fitness. Making it fun and committing to living a healthy lifestyle will make working out will feel less like a chore and more like a blessing!

XO,

Jenn

How Do You Know Your Partner Is THE ONE?

noreply@blogger.com (Unknown) — Wed, 30 Mar 2016 13:30:00 +0000

I recently stumbled upon such a thought-provoking article from A Cup of Jo - if you're looking for a neat blog that covers topics ranging from food, fashion, relationships and more, you must check out Joanna!

The article, How Do You Know Your Partner Is the One, surveyed folks on the age old question - How did you know he/she was the ONE? Immediately after reading the article, I began reflecting upon my own relationship. Despite having met my boyfriend a few times over the past few years, the timing was never right. We had both been dating others and we lived on opposite ends of the country. However, when our mutual friends re-introduced us last year things were different. I was different. My wants and needs were different. I was finishing up a long fitness competition prep, I had recently bought a home and was in the midst of renovation, and more than anything - I finally felt like I had become the person that the person I was looking for was looking for.

At the risk of sounding cliche, everything changed when I began dating Ken. He is quite literally one of the most wonderful human beings I have ever known. He's kind and patient when I need it most. He takes control and leads the way when I'm lost. He treats me like a partner and a priority, eliminating any doubt that could have easily crept in as we embarked upon a loooong distance relationship. With all that said, and with Jo's article in mind, there are still more than a handful of other reasons I know I've met the one.

His happiness is mine. Is he having a good day? Ohhhh, look! M&MS. He loves M&Ms. I should buy these for him. A new superhero movie is opening this weekend. I better buy us tickets before it's sold out! I can't wait to hear how he crushed a workout or how well he played golf. Seeing his smile in person, over FaceTime and hearing it on the phone all brighten my day and bring my heart happiness.

Home is no longer a place. Home is with him. Sometimes we're spending weekends in Atlanta. Other times we're spending weeks or a month on end in California. We've done a weekend in Vegas and we're going to Hawaii next month for my birthday. The common denominator in all of those places is US. Our relationship has taught me that I don't really care where I live (so long as there's a Lulu and Whole Foods within driving distance - DUH!) so long as we are by each other's side.

I'm softer and sweeter. Let's not forget - I'm a born and raised spitfire Jewish girl from NYC. Where I grew up, we took public transportation. We cursed. We spit our gum out in the middle of the street while walking to the neighborhood 7 Eleven to buy slurpees and play handball. And while you can take the girl out of New York, you can't always take New York out of the girl. I'm still short tempered (despite my best efforts) and a bit feisty. I don't do small talk and I rarely smile at strangers. Since Ken came into my life, I've become.... softer. I've become sweeter. I'm not even sure when it happened - maybe slowly, maybe all at once. But all I know is I wish people a nice day, I smile at strangers and I wave cars in while I'm stopped at street lights. I don't preemptively hang up on customer service representatives and I'm just a much more patient and understanding human being.

I miss him from the other room. Literally. As soon as he leaves the room, I miss him.

I see our future. No, not in the weird fortune teller way. But I see it. While I feel zero pressure to start a family right now, I can't help but completely swoon when I watch him - sometimes he's wiping off Lucy's paws from a walk... other times he's laying on the floor playing with his nephew or holding a friend's baby. Sometimes he's just shaving in the bathroom mirror - and I can't help but smile at the idea of him teaching our son how to shave (or letting or daughter slather his face with shaving cream!). When I look at him, I see a whole life ahead.

I have zero doubts. Our distance has never made me doubt the fate of our relationship. I don't lay in bed wondering how I really, truly feel. I don't wonder if I could see myself as a member of his family or him in mine. I don't question whether he'll be the strong husband I want or a loving father to our children. I don't fear that one single disagreement or argument will end our relationship. My heart is still and my mind feels at peace.

And this peaceful feeling is how I know. How I know I've met my person.

XO,
Jenn

32 Life Lessons in 32 Years

noreply@blogger.com (Unknown) — Thu, 17 Mar 2016 12:57:00 +0000

Well, it’s almost that time! I cannot believe my 32^nd birthday is around the corner. Where does the time go? Considering the next few weeks will be jam packed with travel, I decided to sit down and give some thought to life lessons I’ve learned so far in my {nearly} 32 years. I posted something similar last year – if you haven’t read it yet, check it out! As always, I'd love to hear from you. Any words of wisdom you've learned in your life thus far? Let's hear it!

On Life:

1. Whenever possible, choose kindness.

2. Do more of what scares the shit out of you.

3. Worrying is like praying for something you don’t want to happen. Have faith and be patient.

4. Stop playing the victim to the circumstances of your life. You have the ability to shape the life you want – so if you don’t like where you are, do something about it.

5. The only constant in life is change. Get good at change.

6. Live simply. Unsubscribe from junk promotional emails. Donate the clothes you haven’t worn since college. Stop collecting things simply to have them.

7. If you’re the smartest person in the room, you’re in the wrong room.

8. Don’t allow yourself to stumble on something already behind you.

9. If you want something, but are overwhelmed with how long it’ll take to accomplish it – GO FOR IT. The time will pass anyway.

10. Be proud of your life. If you’re not, be courageous enough to change it.

11. Practice forgiveness. To yourself and to others. Just because you forgive someone doesn’t mean you need to keep them in your life – but forgiveness is one of the fastest ways to inner peace.

12. The way people treat you usually speaks more to who they are then who you are.

13. There is never a “right time” and there is no sense in waiting until you’re ready. You want something? Go after it with all you have.

14. When someone shows you who they are, believe them.

15. Never underestimate the power of a hand-written thank you note.

16. Abandon destination-addiction. Stop wishing for the future and start embracing today.

On Self-Love/Self-Awareness:

1. Forgive yourself as easily as you’d forgive others.

2. No one can “make you happy.” That’s an inside job.

3. Invest in timeless fashions. Quality over quantity always.

4. Believe you can do it and others will believe it, too.

5. Get good at saying no. Martha Beck said “When it comes to saying yes or no to something or someone, choose the answer that feels like freedom." If it feels like a burden, just say no.

6. Pretending everything is perfect does not, in fact, make everything perfect.

7. Focus on your strengths while nurturing your weaknesses.

8. Take pride in your appearance, but realize that NO amount of physical beauty will be as valuable as a beautiful heart.

9. The only way to let love in is to be vulnerable. Let down your walls so love can flow freely.

10. Speak your truth – even if your voice shakes.

11. Being OPEN is just as important as being honest.

12. You can be the juiciest peach in the whole world. And there will always be someone who doesn’t care for peaches.

13. Learn to cook wholesome, healthy meals. Eat the rainbow. Savor your food.

14. Start a gratitude journal. Begin and end every day with a grateful heart.

15. Whether it’s strength training, yoga, running… find a workout regimen you love and make it a part of your daily routine.

16. Trust the timing of your life.

XO,

Jenn

7 Must-Haves for a Stocked Pantry

noreply@blogger.com (Unknown) — Wed, 09 Mar 2016 14:43:00 +0000

Over the years, I've learned that in order to ensure I'm eating healthy at home I must have go-to ingredients to make it easy to prepare my meals. Below are just some of my favorite items I ALWAYS have on hand to prepare healthy meals that don't pack on extra pounds!

Yogi tea! Used in traditional Chinese and Native American medicine for centuries, dandelion root is known for its detoxifying properties, constipation relief, soothing an upset stomach, and helping shed water weight. In the days leading up to my NPC Bikini Competition last year, I drank dandelion tea three times a day truly believe it helped me shed water weight and helped with overall water retention. In addition to dandelion tea, I love ginger and lemon tea. Ginger tea isn't too popular here in the US, but it's quite common in other parts of the world. The benefits of drinking ginger tea include: improved circulation, reduction in arthritic inflammation, PMS, and overall stress. I also happen to love Chai Spice Mate tea by Guayaki, but it has since been discontinued! If you drink tea as an alternate to coffee (i.e.: for the caffeine boost), check them out. They have tons of other tasty flavors.
Chia seeds. Chia - the acient Mayan word for strength. These little seeds are a nutrition powerhouse! High in quality protein - meaning they contain a ton of amino acids - and provide a great alternative for non-meat eating folks to get a little extra protein in their diet. Additionally, chia seeds are 40% fiber, by weight. What does that mean? It means they'll expand in your belly and help you feel fuller, longer - which means you'll ingest less calories. The fiber also feeds the "good bacteria" in your intestine AND have more Omega 3 fatty acids than salmon! I know - who knew?!? I love putting chia seeds in my morning oats or mixed into non-fat plain Greek yogurt. Since they've become increasingly popular, it's easy to find them at any grocery store near you!
Healthy baking staples. I can't lie - I get cravings to whip up some tasty treats just as much as the next person. So when cravings kick in and I decide to bake up something yummy, I always am sure to have the best quality ingredients to make small, relatively guilt-free treats. My go-to items are: almond flour, coconut flour, and enjoy life mini chocolate chips (they are dairy, nut and soy-free).
Coconut Secret Organic Raw Coconut Aminos. That's a mouthful! This has become a staple in my pantry ever since being diagnosed with a soy allergy. If there are any fellow Jewish New Yorkers out there reading this, you'll know Chinese takeout is a 3x a week staple in most homes. I was so sad to hear the days of chinese takeout, soy sauce on my sushi and snacking on edamame were long gone however once I found this, I've been able to replicate my favorite meals and they honestly taste even better than before. Even if you're not allergic to soy check this out. It's 100% organic, gluten-free, vegan, and 65% less sodium than soy sauce.
Walden Farms Pancake Syrup. Traditional syrup has WAY too much sugar, so this condiment is a great way to top my protein pancakes with the maple syrup taste without all the calories and sugar.
Coconut Oil Spray. I do not cook with oil at all in an attempt to limit my fat intake, so this coconut oil spray helps ensure my food doesn't stick to my pans.
PB2. For those of my fellow peanut butter/almond butter lovers, the struggle is real. Nut butters taste delicious and are so versatile (I mix them into greek yogurt, dollop a tablespoon on plain egg whites, mix into smoothies, spread on half a banana, eat out of the jar, bake with it... you get the idea) BUT they are fat-laden. PB2 is a powdered peanut butter that has all the taste without the fat. I limit myself to a few tablespoons a week - but all you do is mix it with water and BOOM! Healthy alternative to nut butter.

What’s in My Grocery Cart? Part I

noreply@blogger.com (Unknown) — Mon, 07 Mar 2016 19:37:00 +0000

By now, I’m sure you’ve heard the old adage: Abs are Made in the Kitchen.

So what if you’re not interested in ripped abs? What if you’re looking to possibly lower your cholesterol, shed a few pounds of winter fluff, or simply feel good in the skin you're in?

Regardless of your health and fitness goals, eating clean, nutrient dense food is critical for your overall health and well-being. Since I’ve been asked quite often what I buy and how I eat clean during the week, I thought I’d start a new series “What’s in my grocery cart?” – to give you an idea of what to buy each week to ensure you stay on track eating the critical nutrients needed to fuel yourselves for a busy work week ahead.

So let’s get started!

Where I shop: Sprouts, Trader Joes, Whole Foods and Costco

Yes, I tend to hit almost all four on any given week. Sometimes I really go nuts and hit all four in a day! I personally like certain products at each store, although for those less picky I’m sure 1 or 2 of these would suffice.

PROTEIN

Boneless, skinless chicken breast: Organic is ideal, although sometimes I purchase chicken free or added hormones and antibiotics.

Ground Turkey Breast: Breast is key here. Ground Turkey includes dark meat and has a higher fat content.

Egg Whites: I buy enough egg whites to feed a small village. They are literally one of the best ways to get in additional protein (I mix them into my oatmeal, eat them alone, in omelets, in protein shakes, you name it!) without any added fat or sugar and minimal calories.

Non-fat plain greek yogurt: I love the Fage brand, but any will do. Just ensure it’s plain and non-fat. This can be made into sweet snacks (mix some fresh fruit and chia seeds in for an awesome pre-workout snack) or savory (mix with lime zest and fresh lime juice to replace sour cream). Tons of protein, minimal sugar and it’s fat-free. Winner winner!

Whey/Casein protein powder (Bodybuilding.com): I am quite obsessed with PEScience Peanut Butter Cup protein powder. In my shakes, in my morning oatmeal, mixed into egg whites, you name it. Low calorie, fat, carbs AND sugar… all while high in protein #winning. Whey protein is quick to digest, while casein takes quite a bit longer (leaving you fuller longer!) so a blend seems to work best for me - but there are PLENTY of proteins on the market - including plant-based and egg based, so my best advice is experiment until you find one that works best for you.

FATS

Roasted unsalted nuts: Be sure they're unsalted otherwise you'll retain water and take in way too much sodium. Always be sure to weight or count out your portions. Unsalted nuts are good for you, but too many are not. Fat is fat.

Buff Bake Snickerdoodle Almond Butter (I buy this online): Literally my favorite tasty treat. On toast, in oatmeal, on an apple, out of the jar with my bare hands... you catch my drift.

Avocado: Again, watch your portions here. 2 ounces of avocado is considered a nice, healthy amount.

GRAINS

Sweet potatoes: Cut into "fries" and roasted at 400 with a sprinkle of cinnamon is my favorite way to prep these bad boys.

Gluten-free oat cereal: BE SURE any cereal you purchase has less than 9g sugar

Old-fashioned oats from Costco: Again, enough to feed a small army. I cannot get enough of these!

Ezekiel bread: I loooove the cinnamon raisin English muffins and consider 1/2 to be one portion. These are hearty and thanks to a ton of various grains, will keep you full so much longer than your regular 'ol slice of bread.

FRUITS

Apples: I’m a total brat and only will eat Honeycrisp or Pink Lady. I love storing them in the fridge and keeping them nice and cold and crunchy!

Berries: Give me all.the.berries!

Bananas: I try and limit the amount of bananas I eat as they're very high in sugar and carbs, so stick to 1/2 of a large or one small as a single portion. They are great sliced with almond butter or frozen and thrown into protein shakes!

Lemons: For my water and cooking

Limes: Same as above :)

Frozen cherries: Perfect for protein shakes! Love the combo of chocolate and cherry!

VEGETABLES

Frozen riced cauliflower from Trader Joes: Great for stir frys, homemade pizza crust or as an easy substitute for rice in any dish!

Spinach: Try throwing a handful into your next protein shake. It may change the color but I promise you won't be able to taste it!

Red and Yellow Bell Peppers: Because I'm a weirdo and don't like the taste of the green ones
Fresh garlic: Makes everything taste better!
Fresh ginger root: I LOVE grating this into my food - it adds such a burst of flavor!

Snap Peas: Dip these bad boys in hummus for a tasty (and healthy) afternoon snack

English cucumbers: Because I'm too lazy to peel the waxy layer off of regular cuces! Love thinly slicing these for water or dipping in hummus.

TIPS
Keep fresh fruits on the counter to encourage yourself to eat them!

If you work in an office and don't have time to cook, try prepping meals in advance. Overnight pr-oats are easy and delicious - truly giving you NO reason to skip breakfast (YES - it's one of the most important meals of the day!).

Have FUN. Use romaine leaves as wraps for sandwiches and tacos. Experiment and come up with creative substitutes to your favorite meals. My blog has quite a few healthy swamps (more to come!) and when all else fails, Pinterest is a great resource!

I hope the list above was helpful! Remember that eating well is all about finding what works for YOU and your family. If you don't like asparagus, don't buy it! Eat what you enjoy and cook for those you love. Food is fuel and your body is the machine but that doesn't mean it can't be fun. If my contest prep taught me anything about nutrition, it's that elimination diets don't work for the long term. That's why a lot of us fitness competitors end up developing food allergies/intolerances (after eliminating a certain food group for long enough our bodies stop being able to process it!), we lose our menses (not eating enough healthy fat!) and we become downright miserable eating the same 5 foods over and over. Life is short - live and enjoy. Treat your body as a temple and you'll see the rewards in no time.

I'm also excited to share with you all that I have some more nutrition-related posts coming your way - so expect to see some fun new articles about:

5 Diet Rules You Should Break Right Now
How to Deal with Impossible Cravings
Meal Prep Made Easy
5 Tips for Succeeding at Your Health and Nutrition Goals!
7 Must-Haves for a Stocked Pantry
How to Develop a Proper Vitamin and Supplementation Plan

Anything new you want to see?? Other topics you're interested in? Let me know!! I want this blog to be a useful resource for you as you strive to live a balanced, active and healthy life!

XO,

Jenn

Lately I've Been: March Edition

noreply@blogger.com (Unknown) — Thu, 03 Mar 2016 14:40:00 +0000

Cooking: All sorts of fun recipes! Last month in Cali, I made Julie's Beef Bulgolgi for the boyf and I honestly think it may have been the best, most flavorful meal I've ever made. I ALWAYS get too lazy to make everything a recipe calls for. 9 times out of 10 if it calls for some "special sauce" to top the dish with, I always skip it thinking eh, I'm sure it'll be fine without. But this time, I cut no corners. I pickled my own cucumbers, marinated the steak, prepped my cauliflower rice (although OMG - if you're near a Trader Joes, do yourself a solid and pick up the frozen ready to roll cauliflower rice - such a time saver!). If you like Asian flavors at all, definitely make this dish and let me know what you think. It's a new favorite for us!!
Drinking: Starbucks Komodo Dragon Coffee. It's dark and rich and oh so delicious. The stores don't always have it brewed, so it's become somewhat of a game for Ken and I - we get so excited when we find it!

Reading: I just downloaded Kate Hudson's new book: Pretty Happy. The book appealed to me because of the topics: Cultivating an intuitive relationship with your body, eating well, and being mindful in your own body. I'll let you guys know what I think once I dig in.

Wanting: This GORGEOUS Prada Saffiano purse in Camel. Ladies, do you all cycle out your purse by season? I'm a total supporter of quality over quantity and believe in having just a few key pieces. But I've totally been feeling as though all my purses are black/navy/dark brown. This gorgeous purse would be perfect for Spring/Summer. The big 3-2 is coming next month, so if Prada could start offering a birthday discount, that'd be ggggggreat.
Looking: Forward to some vacations!! In April I'm doing a girl's trip to Austin (never been - any suggestions, please send!!) followed by a two weeks in Cali and a week in Kauai for the big 3-2. I try to live in the present and enjoy every moment, but it's hard when you have fun things to look forward to!!
Wishing: That freakin La Mer would magically be cheaper. I have been telling myself I'm going to pull the trigger on their amazing moisturizer, but with so much going on I haven't been able to bring myself to drop the cash. I LOVE their eye concentrate and have used this moisturizer in the past. Despite the hefty price tag, I honestly feel their products are worth it. I've been experiencing dryness and hormonal breakouts, so I think it's time to make some investments in a solid skincare regimen again.
Enjoying: Working out!! I was pretty open about my struggles to enjoy the gym after my competition at the end of October... I totally burnt out on the same 'ol lifting routine but now I've been back at it - leaving the gym dripping in sweat every day and LOVING it. I'm not doing it to get super cut or to lose a specific amount of weight... I'm simply doing it because I enjoy it. And that feels fan freakin tastic.

Wondering: How I'm going to get out of paying my nearly $500 speeding ticket I got in Cali. UGH! I was just driving home, minding my own business when a moto cop pulled me over. I literally had to ask him WHY I was being pulled over - I totally felt as though I was going with the speed of traffic. Womp womp.
Loving: Silk's Vanilla Almond Milk Coffee Creamer. I've been trying to drink my coffee black for years but this stuff let's me have that creamy (good lord I hate that word) taste without having to buy the terribly unhealthy synthetic creamers on the market.
Needing: THIS!!! I'm mildly obsessed with buff bake - and they just released Birthday Cake Almond Butter. I need it, but I don't. Testing my willpower to see how long I can hold off buying it... but the current jar in the fridge is getting low - so the time is coming near!
Following: JazzyThings. I love her Instagram account and reading her posts. She's a bodybuilder turned power lifter... and her recent post really hit home for me, and I wanted to share: "Perfection is NOT a real fucking thing. So try this: instead of plastering what you see on social media all over your mind, how about you take each day and work toward YOUR goals. Feel good. Stay active. Define your purpose." Definitely check her out - she posts such motivational stuff including tasty protein-rich recipes and creative workouts.

Thinking: I need to revisit the whole cauliflower pizza thang. I tried it a few times (unsuccessfully) and also gave a quinoa crusted pizza a shot while in Cali (it was just meh....) so now that Trader Joes has a pre-riced cauliflower, I may give it another shot. I've saved Tina's new recipe which happens to be diary and gluten free... thinking I'll need to make it soon!
Feeling: Elated. Is that an obnoxious way to describe how I'm feeling?? It's true. I spent the month of February in Cali with the boyf and it truly feels like things get better and better as time goes on. I've literally never felt like I'm falling in love AND making a best friend at the exact same time. I have moments where I look at him and my heart melts. Then he has me laughing so hard I swear I'm going to pee my pants. I just feel so... happy. My family is healthy, work is consistent, Lucy is crazy as ever. My friends are wonderful and I'm building amazing relationships with Ken's friends and their wives, too. My cup runneth over.
Bookmarking: TurboTax. Ugh why are my taxes so complicated this year?? I bought and sold homes last year and for some reason, it's throwing me completely off. Too many papers coming from too many places! Thinking it's time to bite the bullet and ask for help.
Planning: To pursue my NASM personal training certification. I absolutely love health and fitness - and the only thing even better than pushing myself to my limits are pushing others to theirs! When I taught Barre, I loved hearing my clients come to me saying they found confidence they never knew they had.. or that they finally fit in their skinny jeans.. or that their husband's notice how they've changed physically and emotionally. I think I was meant to help people with living healthy, active and balanced lives - so the time has come and I'm ready to pull the trigger on obtaining my next level of certification! Can't wait - stay tuned, definitely more to come on that front!

Okay, enough about me! What have you been up to lately? Read any good books? Try any new healthy recipes or taste some good wine? I want to hear from you!

XO,

Jenn

Is It Compassion, Not Communication, that is Key to a Happy Relationship?

noreply@blogger.com (Unknown) — Wed, 17 Feb 2016 18:16:00 +0000

“Communication is critical to a healthy relationship.”

We’ve all heard it… and we all know how important it is to be able to dialogue with the one we love, but what about acting with compassion?

In relationships, compassion can sometimes take a back seat. Our lives are busy. During arguments it is often times easy to put blinders on and fail to see things from your partner's point of view. To truly be compassionate to your partner, it’s the ability to recognize when our partner is suffering in any sort of a way – and to be loving and kind to them in return.

There’s no one way to show compassion. In fact, when I started thinking about it, there are plenty:

1. Give your undivided attention.

Have you ever sat in front of your partner and spent more time thinking of how you’ll formulate a response to what they’re saying rather than actually listening to them? When you’re actively listening to someone with genuine attention, you’re more likely to understand them. So put down your phone and listen. After all, we all just want to feel like we are being heard.

2. Show affection

Whether you’re “touchy-feely” or not - everyone requires some level of affection. Affection comes in many forms - a sweet smile, picking up their favorite treat at the store, a gentle kiss on the forehead, big hugs, sex… you name it! Affection can also be expressed through encouraging words and unexpected compliments. Let your partner never go a day without knowing how much they are loved and appreciated.

3. Be kind with your words.

Sometimes it's not what we say but how we say it. Sometimes in moments of stress, it’s easy to skip the step of thinking about what our partner needs to hear. Sometimes all they need from us gentle understanding and support. Need an example? Yesterday I picked up my boyfriend from his office for lunch. On the drive home, I got a speeding ticket. When I called to tell him, we both began apologizing. WHY was he apologizing? Well, according to him, he should’ve warned me that road had a lot of cops pulling folks over. He apologized that I got the ticket driving home from dropping him off. I apologized for speeding in his car. I said it was my fault for speeding and not taking note of the limit. Our conversation could have easily turned accusatory – why were you speeding, you can’t drive my car anymore, this wouldn’t have happened if I weren’t driving home from lunch… you catch my drift. But nope. Reason one million and one why my partner and I (in my humble opinion!) work so well together. We try to be as kind as possible, whenever possible. It’s a funny thing when you begin to put the one you love above yourself. If each of you operate that way, you both come out on top.

4. Appreciate

Each of us has an innate need to feel valued and appreciated, especially by those we love. What a great feeling it is when your partner shows their sincere appreciation for the smallest of things. Expressing a high level of emotional intelligence allows couples to become intimately familiar with each other’s world and consider the qualities and characteristics that we genuinely appreciate. It can be something as small as a home cooked meal, buying your favorite bar of soap for the shower, or booking the middle seat just so the two of you won’t get split up on a flight somewhere together. All gestures – small or grand – deserve appreciation. Say thank you. Give kisses. Write a romantic card for no reason. Never stop showing the one you love how grateful you are for them and all they do to ensure your happiness.

5. Nurture Your Friendship

Nearly all successful relationships are based on a solid friendship, due in part to a mutual respect for and an enjoyment of each other’s company. Partners who have a strong friendship don’t just get along, they genuinely admire and support each other. Relationships based solely on sex and passion are fine for the short term, but if you’re looking for a love to withstand a lifetime, you need a solid friendship. There will be days when you’re not feeling so sexy, days when you’re sick with the flu and sweating out a 102 fever. There will be times when you accidentally let one slip in the middle of the night and times when your beloved skinny jeans feel a bit snug. So don’t forget to be playful, have fun with each other and above all else – be each other’s best friends.

6. Accept your partner for who they are today

Let’s face it. We all want to feel accepted. Sure – if all things are going completely splendidly it’s easy to accept your significant other. But what if things aren’t going according to plan? What if they recently got laid off? What if their six pack has disappeared? What if they had a bad day and feel badly about themselves, leaving them incapable of expressing their love and gratitude to you the way you would’ve hoped? My point is, it’s easy to show acceptance and love when things are great (i.e.: when you see these couples “falling in love” on the Bachelor – a false reality where they are eating and drinking to their hearts content, not worrying about work or paying bills or complexities of the outside world for 8 solid weeks) – but the real challenge lies in accepting the not-so-desirable qualities our partners may exude. Accepting those we love for who they are – not for who we hope they will become – is love and compassion in its truest form.

7. Let your partner be themselves

“You must love in a way that your partner feels free.” I’ve said this before and honestly never fully grasped the concept until my current relationship. In the past, due in part to insecurity and/or immaturity, I never knew how to love freely. Yet now, I am completely and whole heartedly aware that if I want my partner to love me with his whole heart, I have to foster an environment where he can be vulnerable and share himself fully. Letting your partner know how much you love them, and how you always will – with no judgment toward anything they may think or feel – allows them to be their true, authentic self. Why not tell your partner the ways in which you appreciate and accept them? My man wants to go golf with friends? Go! He wants to stay for lunch and a few beers? Do it! Love with all your heart and let your partner CHOOSE you.

It’s not always easy to love compassionately. It requires patience, emotional intelligence and self-awareness. None of us are perfect – if we look for things to criticize in our significant other, I’m sure we can all find them. The key is to catch ourselves BEFORE we begin to criticize or get irritated. In those moments, bring yourself back to all of the positive attributes of your partner/relationship. If you both operate from a place of compassion and kindness, your relationship will come out on top.

XO,

Jenn

Carbs are NOT the Enemy!

noreply@blogger.com (Unknown) — Wed, 10 Feb 2016 23:31:00 +0000

Confused about carbs?? It's amazing how often I hear people say they're going "low carb" or how they're scared to eat that morning bowl of oats... and I just want to scream out "Carbs are not the enemy!!!"

Now, that's not to say I'd suggest hitting your local greasy spoon for a tall stack of pancakes drenched in butter and syrup, followed up by a burger on a hot, buttery bun with a side of fries for lunch... all washed down with a bowl of Fettuccine Alfredo for dinner. All I'm saying is carbs are not the enemy. And we should stop treating them as such.

Let's debunk some common carbs myths and discuss the benefits of eating those tasty whole grains!

1) They fuel your workout. Take it from someone who had their carbs cut as they trained for 3 hours a day, 6 days a week, in preparation for my first fitness competition. Carbs are life. Okay, maybe not life, but carbs do help fuel you for those long, grueling workouts. I'll give you a real-life example:
I was one month out from my show and headed into my local gym for leg day. Now I think it's worth mentioning, I LOVE leg day!! I train glutes directly once a week, hammies once and quads once. That's three days where I beat the every living life out of my little legs. So you can imagine my amazement when I loaded my barbell with 165lbs (a weight I never had trouble picking up thus far) and couldn't get it off the ground. I'm not talking couldn't fully extend... I'm talking not even an inch off the ground. I had ZERO energy and less than zero strength. Prior to cutting carbs, I was crushing 50 pullups a day. Once my carbs were cut, I could barely throw my 100lb body up to the bar... it was brutal.
The lesson I learned is that our bodies need carbs - ESPECIALLY before and after we lift. Which leads me to my next point...
2) They help build muscle mass. Ingesting carbs after a workout kicks off the recovery and muscle growth process! After an intense gym session, our bodies are depleted of glycogen (stored energy) and glucose (usable energy). The reason being, when we're lifting weights our muscles are working hard - using up all available glucose and glycogen for energy. Once our bodies get to a point where there is simply no more glucose/glycogen left to use, we then begin secreting the hormone cortisol - which essentially eats up our muscle tissue for protein and converts it into glucose. This whole process - known as gluconeogenesis - results in a loss of muscle tissue. What a bummer, right?? Which is why it's critical to ingest carbs and protein - getting them to your exhausted muscles immediately following a tough workout.
3) They help you recover faster. Eating complex carbohydrates after an intense lifting session can minimize delayed onset muscle soreness by replenishing glycogen levels, support immune system function, and assist with overall muscle repair (when paired with protein).

And if the reasons above aren't enough, let's face it. Carbs are freakin delicious. Just remember that mostly EVERYTHING we eat has carbs. Fruit, vegetables, multi-vitamins, you name it! However, all carbs are not created equal. Some great complex carbohydrates to add into your diet are:

Brown rice
Oatmeal (cook it in water and fold egg whites in at the end!)
Sweet potatoes
Quinoa
Brown rice cakes
Ezekiel bread (their cinnamon raisin bread toasted and topped with a tablespoon of almond butter is the BOMB dot com)
All veggies

If you take away one thing from this post, I hope that it is the mere fact that carbs - and food in general - are not the enemy. They're fuel. They work in conjunction with our training routines and should be enjoyed and appreciated. Life is too short to live in fear of food!

XO,

Jenn

3 Things My Long Distance Relationship Has Taught Me

noreply@blogger.com (Unknown) — Mon, 01 Feb 2016 14:55:00 +0000

It all began back in October 2015 at a friend's wedding

"How's dating going?" My friend Ryan asked.

My response? "It sucks!"

After Ryan inquired further, I responded with "If you happen to know a normal guy who loves to work out, likes to travel, isn't an ass and wants to settle down with the right person one day, let me know."

Turns out that guy was in front of my face for years. He just lived on the other side of the country.

From the very next day, so began a relationship I never imagined with a man I never dreamt possible. I'll save you the mushy gushy rant about how amazing he is - but really though... #swoon

Only downside is we happen to live on opposite ends of the country. A 3 hour time difference and 5 hour flight are all that separate us. No big, right?! Well, sarcasm aside - this relationship may not be logistically convenient but I'd rather do temporary long-distance with him than a geographically convenient relationship with anyone else.

Here's what I've learned ever since embarking on my first long distance relationship:

1) Have honest dialogue. For someone who has worked in Journalism and corporate communications for her entire professional career, it took this relationship to make me realize what a crap job I did of communicating in relationships. We all carry wounds from our past which may cause us to throw up unnecessary walls and shut out communication once it gets "hard." I thank my lucky stars that I have finally met a man who has an unbelievable ability to communicate - and make me feel safe enough to do so myself. When you're dating someone whose night is always just beginning when you're headed to bed and who you only get to see once a month, it's easy to get hit with a serious case of FOMO (fear of missing out!). It's easy in this digital age to rely on text messages as a sufficient way of communicating, but it's simply not enough when you're trying to build a meaningful relationship. Call when you say you're going to. Use FaceTime to make you both feel like your daily lives are intertwined. With that said, I've learned that when you love someone - when you TRULY love someone - you do so in a way in which they feel free. If my boyfriend wants to lay around on a Sunday afternoon in silence or spend a Saturday golfing with his friends, I respect that. And he does the same for me. Talking through serious topics - including a vision of what your future looks like (i.e.: distance is temporary and you both will do what it takes to close the physical gap in order to begin living life together!) ensures you're both on the same page going in. There are plenty of nights when I lay in bed and remind myself that one day instead of saying goodbye, we'll simply be saying goodnight :)

2) Make time for the ordinary. After doing this long-distance thang since October, the thing I get most excited for when I know we'll see each other again is the mundane. I crave falling asleep next to him, waking up and seeing his sleepy face next to mine. I get butterflies thinking about ordering in dinner, opening a bottle of wine and binge-watching tv shows. Don't get me wrong - checking out great restaurants around our respective cities is a blast. As is spending time with our wonderful friends & family. So is taking day trips, planning vacations together and fantasizing about what the future holds. But when I close my eyes and think about what I cannot wait to do once we're together again, it's always about simply being next to one another. Nearly any couple could have fun if all they lived for were glamorous weekend getaways and a constant state of excitement. I'm not saying the honeymoon phase is anywhere near over, but standing in the bathroom putting on face masks together and making breakfast on sleepy Sunday mornings now makes my heart feel home.

3) Always know when you're going to see each other again. The only thing worse than leaving each other is not knowing when you'll see each other again. For this reason, I think it's critical to never leave without having your next trip planned. This may be challenging if one of you is not a planner by nature but knowing when you'll see each other again gives peace of mind and makes the time apart slightly more tolerable. Even the strongest people will have insecurities creep in after too much time apart. Whether it's a quick weekend together, a month of quality time or a vacation somewhere you've never been - having that date circled on your calendar and an "end date" to the distance is key.

At the end of the day, all I want is to find someone who is there for me when things are wonderful, terrible - and every day in between. Someone who makes my heart happy and makes me laugh harder than ever before. Someone who is proud to have me and challenges me to be a better woman. Someone to support me when I really need it and listens to all my zany ideas. Someone who is willing to put my needs before their own. And most importantly, someone I love enough to do the same in return. And if that means racking up some Delta SkyMiles in the process, so be it.

And above all else, don't forget to maintain a sense of humor and perspective. You have someone you love, who loves you! Life is good :)

What about you? Have you ever done long distance? I'd love to hear!

XO,
Jenn

Lately I’ve Been…

noreply@blogger.com (Unknown) — Wed, 20 Jan 2016 04:01:00 +0000

Cooking: Pro-oats. Must be this chilly winter weather, but I’ve been craving warm, comforting bowls of pro-oats! For those not familiar, here’s how I make it: 1/3 cup old-fashioned oats cooked in water. At the end, I stir in 2-3 egg whites until nice and fluffy. I pour that into a bowl and top with whatever my heart desires. Usually 2oz fresh blueberries, shredded unsweetened coconut, and 1 teaspoon Buff Bake. It’s quite possibly the most epic combo of complex carbs, healthy fats and lean protein. YUM!

Drinking: Dunkin Donuts Cinnamon Coffee Cake Coffee. This flavored coffee makes me miss coffee creamer just a bit less (WHY must those yummy coffee creamers be SO bad for you?!) And copious amounts of Petite Syrah.

Reading: China Rich Girlfriend (the sequel to Crazy Rich Asians). I started this series with my book club last year and found it hilarious. If you’re looking for an entertaining mindless read, check it out!

Wanting: These super cute headbands. I hate hair in my face during workouts! And they’re only $5!!

Hawaii here we come!

Looking: At pictures of Kauai. I’ve always wanted to go to Hawaii – and I’m crazy excited to be celebrating the big 3-2 there in April. Someone needs to take away my Pinterest account..

Playing: Candy Crush. Worst killer of productivity EVER. To make matters worse, I’m so terrible at it. Ken keeps telling me to “get combos” and I just keep losing. The worst part is after you lose, the game makes you click “Give Up.” Way to kick someone when they’re down.

Wishing: For warmer weather. WHY is it so cold?? I didn’t leave NYC and move to the South for sub 20 degree temps!

Enjoying: Time with my man. Being in my first long distance relationship has opened my eyes to what quality time between two people is all about. We don’t have the option of calling each other and saying “Hey, want to go grab a movie and dinner?” So the time we do have… I soak it in. Every. Single. Minute!

Waiting: For the second season of Amazon’s show, The Man in the High Castle. If you haven’t heard of it, it’s a show told from the perspective as if Germany won WWII. It’s mind blowing and I highly encourage you check it out before the second season is released this year!

Liking: Jesse James Decker youtube videos on how to style your hair and do fun date-night makeup tricks. I need all the help I can get!

Wondering: What my next fitness-related goal will be. It still feels SO weird not to have a goal set in stone. My resolution this year was to have none (ridiculous, I know). So far we’re 19 days into the year and I’m already thinking I’m far too type-A for this shit. The Big Sur Half Marathon in November is sounding pretty sweet. And maybe getting my NASM Personal Training Certification. We shall see.

Loving: My Anastasia Brow Wiz. I have it in Caramel and love the way it lets me fill in my overly tweezed brows!

Needing: More Buff Bake. Have you ever heard of it?! Nectar of the g-ds. Almond butter with added whey protein in crazy good flavors like Snickerdoodle and Cookie. OOOOMGGGEEEE.

Wearing: Lululemon Studio Pants. They’re lined and so cozy comfy. Definitely helpful on these chilly nights!

Following: All the hoopla around Making a Murderer. Where is all the blood?!? If he didn’t do it, who did?? If you don’t know what I’m referring to – stop reading this and immediately put on the Netflix series. Proceed to watch all 10 episodes at once. You’ll love and hate me all at once.

Noticing: How many fellow fitness competitors struggle with body dysmorphia. Sadly I couldn't see the forest through the trees while I was prepping, but now I read the posts these girls share via social media and it can be truly heartbreaking. A pound, ab definition, half a body fat percentage. The smallest variances from their show-ready physique spiral them into depression and dangerous habits including binge eating and purging.

Knowing: I need to stop using “I work from home” to excuse going days without applying makeup and styling my hair. Is winter making anyone else lazy pants?!?!

Thinking: I need to eat more vegetables. Thanks for prepping for my fitness competition last year, I literally cannot stomach the thought of eating asparagus. Or steamed green beans. I’ve since slightly retaliated and began carb-loading for a fictitious marathon I am not currently training for.

Feeling: Grateful. I’m healthy. My parents are healthy. I’m in love. I have wonderful friends. My job is going well. My house is cozy and comfortable. Life is good.

Bookmarking: All sorts of articles on boosting productivity while living a simpler life. This article was particularly good! I’m a sucker for anything that makes me think twice about how I’m spending my time!

Opening: Bottles of wine. Ha! Funny yet true. Some of my recent faves include: Releaf Organic Cabernet Blend, Shatter Grenache, and Petit Petite Syrah by Michael David. If you’re at all into red wines, give em all a try! One is better than the next.

What have you been up to lately? Read any good books? Try any new healthy recipes or taste some good wine? I want to hear from you!

XO,

Jenn

5 Ways to Create a Life You Love

noreply@blogger.com (Unknown) — Mon, 18 Jan 2016 22:22:00 +0000

1. Consciously create your life. One of my biggest pet peeves is when someone says “You’ll never believe what so and so did to me” or “You’re so lucky, Jenn!” Um no. I’m not particularly lucky. I have the same 24 hours in my day. I don’t have things delivered to me on a silver platter. I work. I hustle. While I wholeheartedly recognize there are circumstances that arise in our lives beyond our control, but we ALWAYS have a choice in how we respond. We have the power to shape our day, our life, how we see fit. You don’t like where you are (physically/emotionally)? Move. You’re not a tree.

2. Let life naturally evolve. While I certainly do believe we can manifest the life we want, I do think sometimes we have such an intense desire to want something SO badly that we ruin it before it even begins. We over-think. We imagine. We develop expectations. We worry. We doubt. As a self-confessed worry-wart, any time I feel myself worrying about any one particular topic, I remind myself that worrying is essentially like praying for what you DON’T want. Be patient. Good things take time.

3. Choose to see the good. I don’t care how bad life feels today, there IS something good. Are you choosing to see it? Maybe work sucks. Maybe your relationship just ended. Shoot, maybe you just lost a loved one. It sucks. Your heart aches. I get it, trust me. But here is where things become critical. CHOOSE to challenge yourself in times of sadness to see at least ONE good thing surrounding you. A hug from a friend, a call from a loved one, snuggles from your pup. Whatever it is… there IS good. It’s up to you whether you consciously choose to recognize and appreciate it.

4. Be kind to yourself. You ate too many cookies. You missed a deadline at work. You skipped the gym all weekend. I used to come down so incredibly hard on myself. I’d find myself in these negative spirals of self-talk saying things I would never dream of saying to a friend, sister, or daughter. Why shouldn’t we speak to ourselves how we’d speak to someone we love? Are we not deserving of second chances? Give yourself a break. We’re all trying our best in this crazy game called life.

5. Stop waiting for the next best thing to bring you happiness. I’ve been very open about my struggle with “living in the moment” – it’s just never something that came naturally to me. I’m a planner. I’m driven. I have goals. I want to make shit happen. Here’s the thing, though. Sometimes the more we chase after something, the further away it becomes. The next big job, the next city to live in, the next partner to commit to…. Whatever your idea of what’s next is, forget it. Take a moment (literally, right now, take a moment) and look around at the life you’ve created for yourself. Realize that happiness is right here, right now. It’s not once you receive the promotion… it’s not once you fall in love… It’s not once you fit in a certain size pair of jeans... It’s not once you’re on vacation or once you’ve moved into a bigger, newer house. It’s in this moment. So appreciate it – because once you appreciate the smaller, seemingly little moments… you’ll realize those were in fact the big ones.